Tung's 4 Week Plan Options

[Tung]

I'm here to help you starters out there tone out your muscles (biceps, triceps, and what have you) This is nothing extreme like what Reidar does, but it actually works. How credible is this? Well here's a pic of me after four weeks of doing this.



Okay here's the basics.

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I usually start off with the regular weights of going outwards and towards your chest. I recommend starting off at 20lbs and build your way up by weeks. I'm at 50lbs right now currently. I lift these 100 times. 10 x 10 times intervals to give my muscles a rest in between.

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I move on to these. Where you pull the weights up and down. These really help work out your upper muscles. 60lbs is what I do. I do 50 of these a day.

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I then finish with the bench press. 85 lbs is what I do. Sorry for the missing label lol. I'll do 30 of these because these are really intense!

I'll usually go ahead and hit the treadmill and run 2 miles on it to keep myself in shape.

I also go swimming ALOT. LIKE ALOT of swimming. And it's really help I think tone myself out.

My main daily diet of food contains are :

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Burritos. Really high in protein, and it's very cheap. 40 cents at your local Safeway only! That's a steal! And they are really good too.

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Remember to always drink your milk. I drink two glass a day. Morning and night.

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If you're a college student like me, these kind of stuff are your lunch lol. Their high in protein also. Also mad cheap.

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Always gotta have two eggs a day. Good in protein to help strenght training.

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I eat rice almost everyday with beef, steak, or chicken. I love it.

Oh and remember to eat fruits, and vegetables every day too!

Hope this help you guys out. It's not much, but it actually works.

[Castaway]

hahah nice work out plan.. for a busy college student i guess.
I'm not a pro at weight training, i'm more of a beginner sorta but i've learned a lot over the past months.
Reidar is right, you should do your cardio workouts on a different day.

You should also consume a good amount of protein within one hour after your workout. I used to take a protein bar with 20-32g of protein but now i take muscle milk because it's cheaper(i get about 32g of protein along with 10g of fat.) Note: you need fat in order to build muscle.. so protein supplements with 0g of fat won't do you any good if that's all you're consuming.

And i see that you're toning instead of focusing on building. If you want to build, you will need to increase the weights and decrease your sets and reps.

However..... around february, i was only able to bench 135lbs on a decline bench. Between february and summer time, i did about 4 sets of 25 push ups every other day(this wasn't a strict plan, i slacked off plenty of times). Because of that, i'm now able to bench around 155lb on a flat and 160 on decline. I did not have a special diet during that time.. i just ate normally.
My point is.. i was a beginner and i was still able to gain a lot of muscle with simple push ups so beginners should also try this out. However i think that only goes works to a certain point and that's when you should start weight training.

I'm probably wrong in a few parts so any1 is welcomed to correct me. I learned most of this from www.bodybuilding.com (and their forums)